Raise your shoulders and rotate them front and back. Do this slowly and calmly.

Lifting of the forearm.

Sit up straight in your chair and place your arms on chair arm, creating a 90 angle. Then lift your hand towards your chest and lower back to the original position. Alternate arms. Do this for 30 seconds.

knee to chest.

Lift your leg, grab your knee with both hands and bring it to your chest. Hold it there firmly for 15 seconds and slowly lower it without taking your hands from your knees. Alternate legs. Do this 10 times.

Front pushes.

Slowly take your hands towards your ankles. Hold this position for 10 seconds and return to starting pose slowly.

Arm stretches.

Take one of your arms behind your head and with the other hand grab your wrist behind your head, and slowly push on this arm. Hold this position for 15 seconds. Repeat now with the other arm.

Stretching of the shoulder.

Raise your arm, passing your chest and the other shoulder, with the other hand and softly press on the shoulder of the arm stretched out. Hold for 15 seconds. Repeat with other arm.